My ordinary training log

[Lionheart]

You crazy man!!!!!!!!!!!Do you feel any pain at all?
Excellent work bro

 

[ordinary]

Pain is just weakness leaving the body my friend!!! And yes I do feel pain, but I can't let up... shit... with ya'll watching I can't make any mistakes.

Yesterday Shoulders
Military - warm up
135*12, 185*6, 225*4
working - 245*8, 245*6, 245*5 - and throw 10 3ft box jumps in between each set

Seated corner bar press/Static side laterals
90*10,10/22.5*10,4 reg
90*10,10/22.5*7, 5 reg - the side lats were really burning
90*10,10/22.5*5, 6 reg, drop to 17.5 and burned out

Shrugs (no wraps, so alt grip)
4 sets 405*10 - in between the first 3 sets did 10 3ft box jumps

Up right rows/front raises(tried to do static front raises as well, but shoulders were burnt so just did regular)
3 sets - 135*10/ 17.5*10(with a 3 sec hold at the top)

and lastly,
db rear delt flys/hanging leg raises
3 sets 40*10/10

burned out the abs with a 3 drop machine crunch set

got cardio today... fun, fun, fun!!!

 

[Braaq]

Wow, very impressive lifts bro Those military presses are awesome and amazing grip with the shrugs.

 

[ordinary]

I just wanna grow up big and strong like you Braaq!

 

[Braaq]

I just wanna grow up big and strong like you Braaq!

From the looks of your pics and your lifts your there already

 

[PrizeFighteR]

god damn that looks heavy

 

[Rocky]

As heavy as we've come to expect. Good going again. Great grip strength and pressing yet again.

 

[Lionheart]

Strong session again bro.Good job

 

[ordinary]

Alright, time to catch up...
Thurs - 1/24/08-
Back -
Rows/Pull Ups - 225*10/10, 255*8/10, 255*8/10
HS High Pulls/3ft Box jumps
115(a side)*10,10/10, 115*10,10/10, 115*10,10/10
1arm cable row/ex-wide pull downs
150*10/180*15, 150*10/180*15, 150*10/180*15
Rope pull ups - 10, 8, 6
then abs

Fri - 1/25/08
Hamstrings - circuit single leg leg curls/stiff legs/heel high leg press
180*10,10/315*10/360(4 pl/side)10,10
180*10, 10/315*9(lower back was fellin it bigtime)/360*10,10
180*10, 10/315*5-225*5/360*10, 10
180/10, 10/225*8-135*6/360*10, 10

Biceps
Rope Hammer Curls - 4 sets stack*15

Sat - 1/26/08
Incline Bench - 135*12, 185*8, 225*4
working - 265*6, 265*6, 245*6, 225*6/135*6

Flat Dbell/Pull ups
75*15/12, 75*15/12, 75*15/10

Close grip Machine Press/Wide Machine Pull downs
250*8/200(stack)*15, 250*8/200*15, 250*6 - 190*4/200*15

Flat Flyes/Db pullovers
65*8/100(2-50lbs db)10, 65*8/100*10, 65*8/100*10

Calves -
Seated calf ext - stack*25-10sec-stack*10-10sec - up to a 100
Seated calf raises - 4 sets of 4pl*10

Sun 1/27/08 -
12.5 miles of trail riding
3 hrs beach volley ball

Mon - 1/28/08
cross train workout - bench/5-3ft box jumps/incline/5-3ft box jumps/Db cleans/5-3ft box jumps/side laterals/5-3ft box jumps

135*15/5/135*15/5/42.5*10, 10/5/20*12/5 - rest 30-60 sec
225*10/5/185*10/5/42.5*10, 10/5/25*10/5 - rest 30-60 sec
225*10/5/185*10/5/42.5*10, 10/5/25*10/5 - rest 30-60 sec
245*8/5/185*7/5/42.5*10, 10/5/25*10/5

Free Motion flyes
3 sets 120*10

fast, quick, intense, i sucked a bunch of wind and i'm out!!!

Decided I'm a gonna do a show in May. This year I make it all the way... no backing out... if I do, you all have my permission to pistol whip me unconscious. Have a great day!

 

[PrizeFighteR]

great to get the updates..they're still looking awesome bro!

really heavy stiff legged deads

 

[Lionheart]

One week of training with you and i would be death.Excellent work bro

 

[PrinceVegeta]

Hardcore workouts for sure!pics of progress once u start dieting right??

 

[ordinary]

Thanks Prize, Lion and Prince for stoppin by. Yeah, I think that's the best part about these logs... seeing how different everyone trains. It's great for getting new ideas and staying focused.

Tues - 1/29/08 - Shoulders
Circuits... again...
Side lat raises/static iso db military/upright rows/rear delt flys
3 times through (30-60 secs in between circuits) - 35*10/80*10/110*10/35*10
static iso db military - press both dbs up and then hold the one up while lowering and pressing the working side.
Bar military/side lat mach./rear delt fly mach./shrugs
3 times through (30-60 secs in between circuits) - 185*10/120*10/180*10/315*10

Wed was cardio day

Thrus - 1/31/08 - Legs
circuits are fun... lets do some more...
single leg leg press/3 ft box jumps/side lunges
3 times through (30-60 sec in between circuits) 360(4pl/side)*15,15/10/80*10,10
leg ext/single leg leg curls/squat jumps
4 times through (30-60 sec in between circuits) 180*12/180*10,10/80*12
lastly, leg press
3 sets 720(8pl/side)*15
done and done!!! Gotta love circuits... and these are supposed to be my bulking workouts. I think I'm 200 right now.

Later

 

[Braaq]

Great workouts, I like the difference you have than most typical training (like mine ) It defitinely shows why your big and ripped at the same time. Ill probably start giving those circuits a try sometime.
Its impressive how your able to lift heavy weights with circuits and little rest.

 

[ordinary]

Thanks Braaq! I used to train very typical... but then I started working out with this trainer and he had a totally different mentality about lifting. There are so many different ways to lift and there are so many different muscle types and fibers that you have to try different things. For me it came down to wanting to be big, but also aesthetically built. At first you can't handle the heavy weights, but then your body gets used to it. I'm not as young as you damn whippersnappers any more and my body really doesn't recover from the heavy as well anymore... so intensity has become my weight. Failure is failure! I also love making the younger, stronger guys puke

 

[Lionheart]

... I also love making the younger, stronger guys puke

I knew it

 

[Braaq]

Thanks Braaq! I used to train very typical... but then I started working out with this trainer and he had a totally different mentality about lifting. There are so many different ways to lift and there are so many different muscle types and fibers that you have to try different things. For me it came down to wanting to be big, but also aesthetically built. At first you can't handle the heavy weights, but then your body gets used to it. I'm not as young as you damn whippersnappers any more and my body really doesn't recover from the heavy as well anymore... so intensity has become my weight. Failure is failure! I also love making the younger, stronger guys puke

This is true, and I would be one of them that would puke
Your absolutely right, there are several different ways of training. Yours is clearly working, and its keeping you in awesome shape. I will probably start incorporating that when I am getting closer to a competition.

 

[Rocky]

Your results prove the routine works. You sure love the circuits and I can see why. Superb job as always buddy.

 

[PrizeFighteR]

circuits are definitely interesting...good to see some updates big guy

 

[Lionheart]

Are you OK bro?Where you at?